Make every moment count in the war against your spare tyre.
Not all fat is equal. The white fat round your belly is an energy store produced by a proclivity for processed cheese. But its calorie-torching cousin, brown fat, produces heat by burning up that excess energy. According to research published in the journal, 10 minutes of daily cold exposure encourages white fat to turn brown, which is linked to slimmer physiques. A warming thought during that post-gym ice bath.
Spice up your life
We’ve praised chilli’s metabolism-spiking powers before, but according to scientists from the University of Colorado, being generous with the spices could encourage you to eat less fat in the first place. They found people rated spice-heavy, low-fat meals as highly for taste as their butter-drenched counterparts, and so were more likely to pick healthier options. Just opt for this fat-burning curry rather than the Colonel’s secret blend.
HIIT the deck
An hour on the treadmill will eviscerate your love handles while you’re actually putting one foot in front of the other. But for a more enduring fat-fighter you need to up the intensity. Research from Colorado State University found that working at maximum effort for as little as three minutes burned an extra 200 calories over the next 24 hours. Try this 10-minute fat torcher.
Block out temptation
Killing cravings is as easy as button-bashing, according to a study published in the journal Appetite, which discovered that a 10-minute game of Tetris cuts cravings by a quarter. Bookmark this browser-based version for a block-spinning boost to your willpower next time the girls in accounts bring round a plate of brownies.
Swap your belly-building beer for a glass of red wine. Resveratrol from red grape skins reduces fat storage when combined with a low calorie diet, according to Spanish researchers. Stopping at one glass is key, though. Don’t expect to see a shrinking waist if you’re polishing off a bottle of Rioja a night.
Grease is the word
You don’t need to swerve fats to drop a belt notch. Just make sure you’re eating the right ones. According to a study published in the journal Diabetes, eating unsaturated fats like sunflower and vegetable oil was linked to lower fat levels and three times more weight gained from muscle compared to those who guzzled the same amount of saturated palm oil. Swap butter for these heart-helping fats to grease your way to a slimmer silhouette.
An apple a day…
Chowing down on a Granny Smith ahead of your biggest meal slashes 15% off your calorie intake by increasing levels of the hunger-suppressing hormone GLP-1, according to scientists at the University of Iowa. It’s the appetite-spoiling snack your mum would approve of.
If you’re following amateur food photographers who can’t order a Big Mac without indulging in some artistic Instagramming, then best block them. Research from the Carlson School of Management found that checking out food porn enhances your senses, making cravings more severe. A bit like actual porn, then.
An hour after gorging at that all-you-can-eat sushi buffet, your stomach’s growling again. But load up on the complimentary green tea and you’ll feel fuller for longer, according to Swedish researchers. The scientists found that sipping Japanese sencha increased satiety immediately after eating, and the effect endured for up to two hours. Twin green tea with your lunchtime sandwich to kill those mid-afternoon biscuit pangs.
Take your supps
You wisely steer clear of most weight loss pills and powders, but to speed up fat torching a BCAA supplement is a science-backed bet. On a low-calorie diet they boost your metabolism and decrease appetite, plus protect the hard-earned muscle your body would otherwise use to fuel your gym exertions, according to US research. A Brazilian study also found that they increase your time until exhaustion by more than a third, slashing the time it takes to burn off your ballast. BCAA-OK.